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10 Foods to Soothe Seasonal Depression
Seasonal depression, more formally known as seasonal affective disorder (SAD), is a common mood disorder characterized by low energy, hopelessness, difficulty concentrating, and sleep problems that coincide with the change in seasons, according to the National Institute of Mental Health (NIMH).
SAD likely has multiple causes. They may include:
- Reduced levels of the mood-regulating brain chemical serotonin, which may be linked to shorter daylight hours during the winter
- A lack of vitamin D (from less sunlight)
- Overproduction of the sleep-regulating hormone melatonin, according to the NIMH
Typical treatment involves light therapy, talk therapy, antidepressant medications, and supplements of vitamin D (which we normally get from sunlight, which is scarce during the winter).
Many clinicians also suggest another way to alleviate symptoms: diet.
“Nutrition habits can definitely have an impact on your mood,” says Nicole Avena, PhD, a research neuroscientist and nutrition and diet expert in New York City. “Variety and balance is important. If your eating pattern is unbalanced, it can upset other aspects of your health, including mood.”
While research definitively linking a specific diet and relief of SAD symptoms is lacking, there’s good evidence to suggest that the following 10 foods support mood and brain function.
Salmon and Rainbow Trout
Foods that include omega-3 fatty acids, which support brain health, and vitamin D, are a one-two punch. Salmon and rainbow trout are rich in omega-3 fatty acids and rich in vitamin D, says the National Institutes of Health’s Office of Dietary Supplements (ODS).
Berries
Many people are drawn to high-carb junk food for a feel-good fix. But the payoff is short-lived. “Eating high amounts of added sugar, which can cause highs followed by lows, can cause swings in mood or irritability,” says Ginger Hultin, RDN, who is based in Seattle and is the author of Anti-Inflammatory Diet Meal Prep. Strawberries, raspberries, and blueberries offer a sweet taste without a ton of added sugar.
Whole-Grain Bread + Protein
Adding some fresh chicken or hummus, cheese, and vegetables to whole-grain bread may be the perfect mood-supporting lunch. “Combining healthy carbs and protein can be a good way to support your mood in the winter because the protein will keep you full longer, and the carbs will give your body the proper sugar it needs without the crash,” says Dr. Avena.
Green, Black, or White Tea
People with SAD sometimes drink too much coffee in search of a mood lift. Tea provides a dose of caffeine, but a milder one, and it has other brain benefits. Tea drinking is associated with a 31 percent lower risk of depression, according to one research review. That may be because of the brew’s unique compounds, including teasaponin, L-theanine, and EGCG (in green tea), all of which affect the neurotransmitter dopamine, reduce bodily inflammation, and lessen the body’s stress response, say researchers.
Green Leafy Vegetables
We’re talking spinach, bok choy, kale, collards, and other greens. These are packed with B vitamins that are also critical for brain function, says Hultin. In fact, some research suggests that an overall deficiency in this group of vitamins is associated with mood disorders in some people. Restoring those levels may help improve mood. While the research did not find that supplementing with B vitamins decreased depression or anxiety, it was found to make a difference in lowering stress levels, which can contribute to winter angst.
RELATED: 10 Creative Kale Recipes That Make the Most of This Nutritious Green
7 Good Mood Foods
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Protein
In one study, the percentage of people affected by seasonal affective disorder was 4 times higher in vegetarians compared with omnivores. Researchers suggest that it might be the lack of certain nutrients, like B12, from animal products, as well as a greater focus on carbohydrate-rich foods (which vegetarians tend to prioritize) that led to lagging energy. If you are someone who eats animal-based proteins, make sure that you’re eating these types of foods during the winter season to keep your vigor up.
Crab
Zinc deficiencies have been linked to feelings of depression, says Avena. That may be because zinc plays a key role in neural communication and neurotransmitter function, per research. According to the ODS, one 3-ounce (oz) serving of crab provides 29 percent of your daily value (DV) for zinc. The mood-regulating mineral is also found in abundance in oysters (291 percent of the DV), beef roast (35 percent of the DV), and fortified breakfast cereals (25 percent of the DV).
Whole-Grain Pasta
Chewy and satisfying, whole-grain pasta fits into the category of the carb-rich foods you might be seeking out right now, without the post-refined-carb slump. While ultra-refined carbohydrates can have negative effects on your blood sugar, whole grains contain fiber that blunts that response. “I generally give complex, whole-food carbohydrates a thumbs up,” says Hultin.
RELATED: Eating Even a Little More Whole Grains, Fruit, and Veggies May Cut Type 2 Diabetes Risk
Dark Chocolate
Reaching for sugary foods when you’re down makes sense, because it triggers a temporary serotonin rush to the brain, says Avena. But it also creates a vicious cycle. “It can feel good in the moment, but it will also cause a crash that will put you right back to where you were in the beginning,” says Avena. Enter dark chocolate, which is sweet but doesn’t contain a ton of sugar. The higher the cacao content, the less sugar it contains. For instance, while 70 percent dark chocolate contains 9 grams (g) of sugar per ounce, per the U.S. Department of Agriculture (USDA), bumping that up to 90 percent cacao slashes sugar to just 2 g of sugar.
Beans
High-fiber foods are key in producing a healthy gut microbiome, and research suggests that a balance of good “gut bugs” is important for mental health (an imbalance is linked to depression). More research is needed to see how this may relate to SAD, says Hultin, but it’s always a good idea to eat plenty of plant-based foods, like beans, to reinforce gut health. “These help boost short-chain fatty acids, which are tied to potentially lowering inflammation in the body and could even stimulate the production of serotonin,” she says, pointing to additional research.
Allison Young, MD
Medical Reviewer
Allison Young, MD, is a board-certified psychiatrist providing services via telehealth throughout New York and Florida.
In addition to her private practice, Dr. Young serves as an affiliate professor of psychiatry at Florida Atlantic University Charles E. Schmidt College of Medicine. She previously taught and mentored medical trainees at the NYU Grossman School of Medicine. She speaks at national conferences and has published scientific articles on a variety of mental health topics, most notably on the use of evidence-based lifestyle interventions in mental health care.
Young graduated magna cum laude from Georgetown University with a bachelor of science degree in neurobiology and theology. She obtained her doctor of medicine degree with honors in neuroscience and physiology from the NYU Grossman School of Medicine. She continued her training at NYU during her psychiatry residency, when she was among a small group selected to be part of the residency researcher program and studied novel ways to assess and treat mental distress, with a focus on anxiety, trauma, and grief.
During her psychiatry training, Young sought additional training in women’s mental health and cognitive behavioral therapy. She has also studied and completed further training in evidence-based lifestyle interventions in mental health care, including stress management, exercise, and nutrition. She is an active member of the American College of Lifestyle Medicine, through which she helps create resources as well as educate physicians and patients on the intersection of lifestyle medicine and mental health.
Jessica Migala
Author
Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.
She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).